1.2.17 CrossFit Workout WOD Thornton Northglenn CO

By 01/01/2017 wod

The CrossFit Open is just around the corner, we will be focusing on conditioning, skill work and barbell cycling for the next 2 months to get you all ready for the 2017 Open.
Warm up
Tabata- Row or Bike 20 sec Fast 10 Slow

Tabata- Hollow Hold

*Split the class as needed to accommodate for rowers and bikes
A. Skill/ Conditioning
14 min EMOM
Odds- 30-40 DU’s
Evens- 15-20 Wallballs (20/14)
*This is meant for DU practice and doing the sets of Wallballs unbroken, scale up the weight on the Wallball if possible.
B. 4 rounds-
1 minute AMRAP
Burpees to a Target
30 sec rest
1 minute AMRAP
Row (Calories)
30 sec rest
1 Minute AMRAP
Shoulder to Overhead (135/95)
30sec rest

*Each interval should be an all out max effort.

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